Sit into the machine & set your weight. Place your legs into the pad, engage your core, slowly curl the bar down, bringing your heels towards your glutes. Squeeze at the bottom of the curl before slowly releasing.
Weight Recommendation:
Beginner: 20-45 lbs
Intermediate: 50-70lbs
Advanced: 75-130+ lbs
*Modification: you can do the lying hamstring curl machine too OR if you don’t have a machine, you can use a larger boss ball, lay on your back, heels on the ball and curl it underneath your hips!
Up Next in W5/DAY 6: LEGS + GLUTES
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SUPERSET 4X (10 RIGHT + LEFT CABLE KI...
Lean your chest forward, engage your core, and kick your leg backwards with the resistance of the cable. Make sure you are not arching your back, move slow & controlled & drive the weight through your glute on the kick and the return motion
Weight Recommendations:
Beginner: 10-20lbs
Intermedia... -
BARBELL DEADLIFT 4X10
Stand shoulder width stance with the barbell in front of you. Drop your chest, hinge your hips, grip your hands on the bar with an overhand grip. Make sure your hips sit back low into a chair. Engage your core & your back, all in one motion, stand up with the weight & squeeze your glutes at the t...
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SUPERSET 4X (10 RIGHT + LEFT SIDE SIN...
Start with your upper back on the bench/box, plant your feet in the floor hip width apart and slightly step forward with one foot, the forward foot will be the "balancing" foot and the foot behind it will be the "working" foot. Engage your core and glutes as you press your hips up to about a tabl...
